Hello everyone! Here we are with Part 4 of the puzzle. Yes, we need to do cardio! The confusion comes into play when people start to read the fitness news about high impact interval trainig (HIIT) vs. long duration cardio. It can leave you confused and wondering what kind of cardio you should be doing.

The answer is very simple. Do the cardio training that you love. Do the thing that gets you motivated to get out of bed in the morning. Do whatever it is that gets your heart rate up to a point where you can still talk, but prefer not to. This is an excellent indicator that you are in your target heart zone and are therefore experiencing the training effect. In other words, you are putting stress on your heart and lungs, thereby increasing their capacity to expand and take in more oxygen.

HIIT is NOT FOR EVERYONE. People with joint issues in their knee or hip may have a difficult time with this type of cardio. You are moving at a very intense pace for a short duration of time, followed by an easy, slow pace. You interval like this for about 20 minutes. It it beneficial for various reasons. If you are pressed for time, you know you can get an amazing pump in a short period of time. If you are into sports such as soccer, track n’ field events, tennis, or baseball just to name a few, this type of training will increase your starting strength. This is your ability to ‘turn on’ as many muscle fibers as possible instantaneously. The movements are ballistic in nature. Part of the body is ‘thrown’ against the limits of a joint. For example, when you are doing ‘burpees’ you jump up into the air and then your feet touch the ground, an opposing force.

I enjoy both HIIT and long duration cardio. When I am watching a good television program, I will sometimes ride the stationary bike for awhile. I also love going for long walks. I follow the Fit Chic Year of Workouts and not only is it full of weight training exercises for the entire year, but also provides you with a plan to follow for cardiovascular training. I usually walk at least 3X/week and make room for HIIT everyday.

The important thing to remember is that they both have their advantages. With long duration cardio you can challenge your endurance level. With HIIT you are challenging your speed strength. There is no right or wrong with what cardio you decide to do. It is only a problem if you are not doing anything! Sometimes with long duration cardio, your body may become so used to working at the same pace, that it doesn’t reap you the same cardiovascular benefits over time. All you need to do is pick up the intensity and possibly try different machines.

So get out there and MOVE!! GROOVE to the beat of your favorite music…just get your heart rate up and reap the many rewards.

Let us hear from you! What kind of cardio works for you?

Cheers to health,

Angie

C.P.T.
B.Ed.